My 4-Week Workout Journal, Day 1: Here We Go!
Written on January 3, 2024 - 4:44 am | by EmmyW
For the next 4 weeks I will be making daily posts about my workouts – with the exception of Wednesdays because that will be my off day. Yeah, only one off day. That is something I’m definitely not used to.
In welcoming the new year, I also wanted to challenge myself to a tough 4-week workout that I found in the Jan/Feb 2011 edition of Muscle & Fitness Hers. The workout itself consists of 4 strength training days, Monday, Tuesday, Thursday and Friday, along with cardio on Saturday and Sunday. However…I will be aiming to do 6 days of cardio each week alternating with steady state and HIIT each day. Wednesday will be the only day (each week) that will be my off day. Completely OFF.
I decided to keep an online journal here documenting this experience to help keep me going. I will detail the entire workout, including exercises performed, reps, weight and specific information about cardio. I’m going to keep things going how I’ve always done them which is to perform cardio immediately following my strength training workouts – with the exception of Saturday and Sunday which are only cardio days.
*Some exercises will be substituted simply because my home gym isn’t anywhere near the “fanciness” of a typical gym or fitness center.
Monday
Incline Press
- 2 sets x 12 reps, 10# dumbbells
Lat Pulldown
- 3 sets x 12 reps, 35#
Seated Row
- 3 sets x 12 reps, 35#
Overhead Press
- 3 sets x 12 reps, 8# dumbbells
Reverse Pec-Deck Flye
- 3 sets x 12 reps, 5#
Lying Triceps Extension
- 2 sets x 12 reps, 20#
Bicep Curl
- 2 sets x 12 reps, 20#
Cardio Workout
Wow. I suck at cardio. I really hope that once I complete this 4-week workout that I will keep running on a regular basis. It really does make you feel better once it’s over!
This workout consisted of a warm up, HIIT for 15 minutes followed by steady state cardio – including the cool down.
- Total Time: 35 minutes
- Distance: 2.752 miles
- Calories Burned: ~ 292
That was fun!
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